STRONGERLEANER's SparkPeople Blog STRONGERLEANER's Blog on SparkPeople, home of free diet plans and a healthy living community My Work-out Plan I entered a plateau challenge, and for today's activity, I need to reflect upon my work-out plan. <BR> <BR> When I restarted working-out, the plan was just to exercise 3 times per week. Then, I planned to slowly increase intensity and frequency as I progressed. <BR> <BR> Right now, I'm walking almost every day, doing some kind of cardio about 5 times per week. I do Zumba or a similar class 2 or 3 times per week. I use the elliptical and the treadmill and I use machines, dumbbells, and calis... Tue, 23 May 2017 09:46:53 EST May Goals, 2017 I haven't posted a blog entry in a while. Now seems like a good time for one. <BR> <BR> May Goals <BR> <BR> 250 mins per week of logged fitness mintues <BR> Cardio 5X per week <BR> Strength training 3X per week <BR> at least one HIIT work-out per week <BR> attack my iron requirements <BR> <BR> Hopefully these goals will work well for me. I got sick last month, had an injury, and endured an annoying plateau. Maybe this month's plan will garner better results. Mon, 1 May 2017 21:51:43 EST Day 125, Allergic Reaction I'm having so much fun. <BR> <BR> While out visiting over the weekend I was bitten by something. I had a bad reaction to it that has gotten worse as each day passes. I've been to the doctor and I'm now taking a steroid to help combat the histimine and thwart my symptoms. <BR> <BR> I have no idea what bit me. Whatever it was, I never want to come in contact with it again. <BR> <BR> I still managed to get in a full work-out with strength and cardio yesterday but afterward my symptoms were w... Thu, 17 Sep 2015 21:05:51 EST September Goals (2015) Since I'm still recovering from an injury my goals for September will be quite modest. <BR> <BR> 1. Upper body strength at least twice a week <BR> 2. Cardio whenever I'm able to <BR> 3. Try a new group class <BR> 4. Eat within range 80% of the time <BR> 5. Listen to my body so that I'm able to heal, avoiding further injury <BR> <BR> Goals may be modified as depending upon how my leg does in the coming weeks. <BR> <BR> I'd make a few more goals but right now I'm still bummed about the pain... Tue, 1 Sep 2015 23:16:43 EST August Results (2015) August has been eventful! I was doing extremely well and then I injured myself. <BR> Even with the injury, I met most of my goals. The one goal I did not meet was the easiest one of all, setting up an appointment. <BR> <BR> AUGUST GOALS MET <BR> 1. At least 900 minutes of logged fitness <BR> 2. Continue to work on strength (core, upper body, and lower body) <BR> 3. Decrease waist circumference <BR> 4. Lose at least 1 pound <BR> 5. Try a new class at the gym <BR> 6. Work to maintain or incr... Mon, 31 Aug 2015 23:47:52 EST "Taking-It-Easy" At my appointment I was told to take it easy for two weeks. This is not easy for me to do. <BR> <BR> My right leg is very unhappy and I have been compensating by using my arms for more things. I actually use my arms to help pull myself up stairs and get up out of chairs. Consequently, now my back and arms are sore. <BR> <BR> I tried to do some marching in place but it was too painful. <BR> <BR> I'm looking for something to do tonight that won't hurt but I may need to take another day of ... Thu, 27 Aug 2015 22:38:28 EST It's a Great Day for X-rays Well, I've been sorta-sidelined until my x-ray results are read. <BR> No matter what, I've been warned to cut back on my lower-body work. <BR> <BR> Booooooo!! HIss!!! <BR> <BR> I'll be hitting the gym later to work on my upper body. <BR> <BR> I may get in the pool tomorrow. <BR> <BR> Gotta keep doing whatever I can! Tue, 25 Aug 2015 18:41:59 EST Day 100 and still going It's Day 100!!! <BR> <BR> I am stronger. <BR> I am leaner. <BR> I am more flexible. <BR> I am still committed. <BR> <em>9</em> <BR> <BR> I've made some very nice progress. <BR> <BR> HOWEVER: <BR> <BR> I thought for this day I'd have some wonderful, exciting progress and overall positive post to share. <BR> <BR> In reality, at my age, 100 days didn't garner as much change as I expected / hoped. <BR> <BR> Am I a little discouraged, disappointed? Yes, I am mildly disappointed and was,... Sun, 23 Aug 2015 18:53:16 EST Knee Pain I'm having some knee pain. It started a few weeks ago and I thought it would pass. <BR> <BR> No-such-luck! It's gotten worse. I've cut back on the frequency, intensity and length of my work-outs. It has still gotten worse. <BR> <BR> I really don't want to go to the doctor for this but I think I'm going to have to make an appointment. I don't want to do anything to make the pain any worse. <BR> <em>24</em> <BR> <BR> I'm hoping this pain is being caused by something that is easily fixed.... Fri, 21 Aug 2015 23:19:22 EST One Word Answers...since I'm home feeling horrible I got this from the Sparkpage of CAT-IN-CJ. Her entry is here:<BR>ournal_individual.asp?blog_id=5975378 <link><BR>urnal_individual.asp?blog_id=5975378 </link> <BR> <BR> I'm not feeling my best today and I thought this might be interesting to do. I normally steer clear of this type of thing but sometimes it's good to do different things. <BR> <BR> You can copy and fill in your own answers if you like. <BR> <B... Mon, 10 Aug 2015 16:14:04 EST Passing the 12th-Week Mark I was busy living my "work-out and eat better" lifestyle when I realized I had passed the 12th week mark. I have actually been changing my habits for over 12 weeks! <BR> <BR> I am so excited about this. <em>410</em> <BR> <BR> In these last 12 weeks I have seen a change in strength all over my body. I think my lower body has had more strength gain than my core or upper body. The number on the scale has dropped and my clothes and the tape measure indicate inches lost. <BR> <BR> I'm plea... Sun, 9 Aug 2015 19:12:52 EST August Goals (2015) I set my goals for August but failed to post them. I like posting my goals because it's a nice reference point for me as time passes. I also like to share them so that others can see see what I'm doing. I think it's good to have "regular" people posting what they are doing and how well their programs are going. <BR> <BR> AUGUST GOALS <BR> 1. At least 900 minutes of logged fitness (this is 100 more minutes than my goal for July) <BR> 2. Continue to work on strength (core, upper body, and low... Mon, 3 Aug 2015 15:49:30 EST July Results (2015) It's hard for me to believe that July is over; yet it is. As far as healthy changes go, I think I did pretty well in July. <BR> <BR> At the beginning of July I set up 8 goals. <BR> <BR> These 7 goals were met!!! <em>248</em> <BR> <BR> 1. At least 800 minutes of logged fitness (this is 200 more minutes than my goal for June) <BR> 2. Log food at least 23 of 31 days, staying in range 24 of 31 days <BR> 3. Continue to work on strength (upper-body, lower-body, and core) <BR> 4. Sched... Fri, 31 Jul 2015 15:31:42 EST My Shorts are too Big A few weeks ago I attended a family gathering. It was an outdoor event and the temperatures were high and the humidity was even higher. Though I rarely wear shorts, I decided that, given the heat and the planned activities, shorts were in order. Unfortunately, since I rarely wear shorts, I didn't have any that fit well. So, reluctantly, off to the store I went in search of comfy, modest shorts. <BR> <BR> I found a pair that I really liked and was tempted to get an additional pair in differen... Sat, 25 Jul 2015 20:24:25 EST Nothing Kicks Your Ego Like Swimsuit Shopping I overdid my legwork...again... <BR> Because of this, even walking is painful. I've tried resting but I'm getting too restless. <BR> I've decided swimming or work in the pool might be a good option. <BR> <BR> ...but I can't find my swimsuit. <BR> <BR> Armed with a positive attitude from consistent work-outs and healthy eating, I set out to find something modest, comfortable, and functional. <BR> <BR> It was a horrible experience. It seemed like every little detail I had been learning to ac... Sat, 11 Jul 2015 23:11:23 EST July 2015 Goals This blog entry will be brief. No fluff. <BR> <BR> GOALS FOR JULY (Subject To Change) <BR> <BR> 1. At least 800 minutes of logged fitness (this is 200 more minutes than my goal for June) <BR> 2. Log food at least 23 of 31 days, staying in range 24 of 31 days <BR> 3. Continue to work on strength (upper-body, lower-body, and core) <BR> 4. Schedule the appointment for my blood work levels <BR> 5. Schedule an appointment with the ophthalmologist <BR> 6. Decrease waist circumference <BR> 7. Lose... Thu, 2 Jul 2015 15:40:21 EST June Wrap-Up (2015)--Not too Shabby Well, June has come to and end! <BR> <BR> Overall, it was a pretty good month in fitness for me. Most of my goals were exceeded! <BR> <BR> During June, however, I went a little overboard and had to take time off from most of my strength training activity. Due to this, I did not log 10 days of strength training. I probably did have 10 sessions, but they weren't at the level I wanted them to be...because I did too much too soon. I did have some strength gains, which is a WIN! <BR> <BR> One ... Tue, 30 Jun 2015 23:49:25 EST Six (6) Weeks! Day 42!!! I am thrilled to have made it through my 6th week! <em>410</em> <em>409</em> <BR> <BR> It has been SO MUCH HARDER this time. Still, It just feels good to NOT have fallen off of the wagon, especially since I've had days where I had pain or was sick. I kept thinking about making sure I wasn't doing too much or too little in my work-outs. I kept trying to eat more wholesome foods and avoid those tasty but horrible sodas. I was focused on making healthier choices. <BR> <BR> The differenc... Sat, 27 Jun 2015 21:02:04 EST Day 36, Closing in on 6 Weeks I've been on my renewed health plan for a full five weeks. I feel like there should be some significant changes within 6 weeks but I know that isn't necessarily true. <BR> <BR> I'm not as young as I was the other times that I lost weight or gained strength and flexibility. Many things could take more time and I need to come to terms with that. It's difficult, though, because I remember the times when the changes came more easily. It is so easy to fall into a pity party because things aren't ... Sun, 21 Jun 2015 17:30:26 EST Yesterday Should Have Been A Rest Day It's Day 33. <BR> <BR> All I'm doing today is walking or marching in place. That's it. I did too much yesterday. I was tired, really tired, but determined to get my work-out done. I enjoyed the beginning of the work-out but then I seemed to tire more quickly. I was disappointed. I wanted to exercise longer but I knew it would not be good for me. I knew I would end up hurting myself. <BR> <BR> So, today was/is a sorta-kinda rest day. All that I'm doing (in terms of exercising) is walking or ... Wed, 17 Jun 2015 23:43:03 EST Day 31: So far, so good :) Meeting Goals This is Day 31. <BR> <BR> I restarted my program mid-month so a full month of activity also ends mid-month. <BR> I think I'm finding consistency. <BR> I think I'm hooked again. <BR> <em>224</em> <BR> <BR> In 31 days there were: <BR> 19 Days of Logged Cardio <BR> 11 Days of Logged Strength <BR> 12 Rest (or Failure to Log) Days*** <BR> <BR> I did not take measurements and I generally loathe the scale. Therefore, I don't have those kind of numbers logged to evaluate. <BR> <BR> I real... Mon, 15 Jun 2015 14:39:57 EST Day 24: I'm Paying Attention I had a few rest days in a row last week. They weren't really completely rest days since I was moving furniture, wiping walls, and walking back and forth from one building to another. My part-time job has ended for the season and I'm helping to get items stored until the new season begins. <BR> <BR> Some days, I was just too tired to do anything else. I knew I needed rest. I'm determined to pay attention to the cues and clues my body gives me. I'm still a work-in-progress but I'm putting f... Mon, 8 Jun 2015 17:27:08 EST Goals for June! May went pretty well. I began exercising in mid-May. Technically, I had 16 days to work with in May, once I actually started. In the 16 days I logged 776 minutes. That's an average of 48.5 minutes per day! I'm quite pleased with those results. <BR> <BR> I have a tendency to try to do more than I should. I end up either exhausted or hurting myself. I try to use self-control but apparently I have some issues. Hopefully I can keep improving in June. <BR> <BR> Goals for June: <em>7</em> <B... Mon, 1 Jun 2015 15:32:58 EST Day 16, The End of May I'm planning to end May with a day that includes both cardio and strength training. <BR> <BR> It's day 16 for me and I believe I've done pretty well for May. Not including the minutes I'll log after my work-out today, I've recorded 727 minutes. That's an average of 48 minutes per day. I think it's a great start, especially since that doesn't include all of my work-out activity! <BR> <BR> I'm looking forward to working-out today and setting my goals for June! <BR> <em>320</em> Sun, 31 May 2015 09:43:01 EST Day 11, Unplanned Rest Day I was all set for my cardio work-out along with upper body strength training. I was looking forward to my work-out all day but as the day progressed, I felt more and more drained. I don't really feel sick, but I feel not well. The actual feeling is hard to describe but it's similar to exhaustion. <BR> <BR> I looked back over my exercise logue and realized I have not taken a rest day since last Tuesday. It's time to rest. <BR> <BR> Although I did not plan this rest day, I probably should h... Tue, 26 May 2015 21:17:56 EST Day 9, Being Patient It's Day 9. I'm doing well! <BR> <BR> It's incredibly hard resist the temptation to jump back in at the level where I was before. Since I'm starting again, I know that I'm still really a newbie but the bigger weights look so shiny and tempting, and running seems so much more fun than my walking. <BR> <BR> I did well the first couple of days but I've had trouble these last few. I've been wanting to exercise harder than I should. I have to talk myself out of amping-up the intensity too much. ... Sun, 24 May 2015 15:04:29 EST Day 7, It's been a good week It has been a pretty good week <BR> <BR> I had one intended rest day and one unintentional rest day. Today will be a semi-rest day since I'm a little sore. <BR> <BR> Although yesterday was an upper body strength day, it's my legs that are sore. I did have cardio yesterday as well and I must have been a little more intense on the elliptical than I thought. I'm not ready for another rest day yet. Therefore, the hubs and I are going to do some walking together. <BR> <BR> I still have a love... Fri, 22 May 2015 17:04:11 EST Huge Appetite Lately I have had a huge appetite. I have no idea why but I always want to eat. <BR> <BR> Logging my food again is helpful. I can see where I'm going overboard. Unfortunately, I'm pretty close to my calorie limit for the day and I really want to eat something else. I'm hoping that my after-work-out-snack will be enough to keep me from wanting to eat more. <BR> <BR> In earlier years, my work-outs seemed to keep my appetite in-check. This time, however, I still find myself wanting to eat mo... Thu, 21 May 2015 19:00:42 EST Happy with yesterday's work-out I fell off the wagon again. No biggy. I've climbed back on the wagon. <BR> <BR> I'm happy with yesterday's work-out. At first I was concerned that I hadn't done enough but I can really feel it in my abs today. My arms are just slightly sore. <BR> <BR> Normally, when I get back on the wagon I go berserk. I do too much and end up extremely sore or hurting myself. I didn't do that this time. I've had two work-out days and one rest day. Today is another work-out day and I'm looking forward to... Tue, 19 May 2015 17:54:54 EST Living The Cliché It's January 1st. Today is Day 1. <BR> <em>249</em> <BR> I'm living the cliché. <BR> ...but it's okay because I'm doing something! <BR> <em>402</em> <em>404</em> Thu, 1 Jan 2015 17:02:06 EST For October: So Far, So Good October, for health, is not going too badly. <BR> <BR> I''ve been bad about logging things but I've been active and I'm doing better with the fruits and vegetables again. <BR> <BR> I really need to get more sleep, though. <BR> <BR> I've got a headache today. What I've typed so far is about all I can handle for today. <BR> <em>465</em> <BR> <BR> Mon, 6 Oct 2014 21:16:01 EST October's Goals, September's Brief Summary I lost the two pounds I wanted to lose in October. Other than that, October was not a very good month for exercise or healthy foods. <BR> <BR> For October, I'm just trying to be as consistent as I can. I'm trying to exercise for at least 210 minutes per week and eat more vegetables and fruits again. <BR> <BR> I joined the 100 Day Challenge with big plans but now I'm just planning to do something healthy every day for the next 100 days. <BR> <BR> That's it! <BR> ...except I plan to do some ... Wed, 1 Oct 2014 21:16:35 EST It's September! Hmmm...I thought I had already posted a blog about my September goals. I must not have hit the button to post or something. <BR> <em>24</em> <BR> <BR> August was pitiful, but September is going to be STRONG! <BR> <BR> My goals are modest and, therefore, I feel they are achievable. <BR> <BR> GOALS FOR SEPTEMBER <BR> <BR> * An average of 30 minutes of exercise per day resulting in at least 900 minutes this month <BR> * Record my fitness minutes on Spark ( I failed to do that last month... Thu, 4 Sep 2014 19:55:38 EST August Ends I am having trouble believing that August is ending. It has been a whirlwind of a month! <BR> <BR> I haven't made a lot of blog posts lately because: <BR> 1. I've been really busy <BR> 2. I've faced a lot of adversity and I don't want to be a Gloomy Guss <BR> 3. My work-outs have be extremely inconsistent <BR> <BR> While I didn't completely fall off of the wagon, I was awful about recording my work-outs and my food. Although I know September has quite a bit going on for me, I'm planning to ... Sun, 31 Aug 2014 12:23:54 EST Loss of a Friend as June Ends My husband's friend passed a way. She fought with all she had. I don't know how her family will go on without her. <BR> <BR> It's funny how as a kid you can't wait to get older. Then, as you get older, you become so much more aware of all the pain in the world and you encounter more responsibilities and struggles. <BR> <BR> June was rough. <BR> <BR> Now July begins... <BR> <em>459</em> <BR> <BR> <BR> <BR> Wed, 2 Jul 2014 17:20:41 EST Bad News We all get a little bad news now and then. <BR> <BR> I've gotten some recently that was frustrating but Tuesday, I got some that was heartbreaking. <BR> <BR> A good friend of my husband's was told that she has only weeks, possibly DAYS left to live. She had gone for treatment for leukemia which they believed was successful at beating. Then she found out the treatment did not help at all and that there was NOTHING further that could be done for her. <BR> <BR> She has always been so vibran... Thu, 19 Jun 2014 15:28:55 EST Happy Father's Day Wishing Happy Father's Day to all the fathers out there and to those who have stood in as fathers. <BR> <BR> A father's love combined with a mother's love gives a child such a wonderful foundation! <BR> <BR> <em>389</em> <em>459</em> Sun, 15 Jun 2014 13:40:46 EST Getting Better but Still Tired I'm feeling a little better today. I really wanted to work out. (I hate seeing the zero in the Spark Fitness minutes for the week.) Since I was struggling to do my basic activities, I decided exercise was still not a good idea. <BR> <BR> I'm working with my doctor to get the anemia under control. Until I do, it makes everything else a little bit more of a challenge because of the fatigue. <BR> <BR> I'm sure tomorrow will be the day I get in fitness minutes. <BR> <BR> I miss my work-outs. Sun, 8 Jun 2014 23:55:06 EST I was in denial...I'm sick again. The month of June started out great for me. I happily logged 95 minutes of fitness on June 1. With a monthly goal of 1,500 fitness (not activity) minutes, I was extremely excited about the approaching days. <BR> <BR> The 2nd of June went well for fitness but then on the third day, I started getting a little tired. I though it was normal fatigue since I had been ill a just a few days before. I thought maybe I had just worn myself by not letting myself recovery fully from being sick. <BR> <B... Sat, 7 Jun 2014 18:47:20 EST May Wrap-Up and June Goals May went pretty well for my goals. <BR> <BR> My Moderate Goals for May: <BR> 1. 1,100 exercise minutes DONE <BR> 2. 2 to 3 days of strength DONE <BR> 3. 3 to 4 days of cardio DONE <BR> 4. Range of motion / flexibility emphasis daily NEEDED IMPROVEMENT <BR> <BR> I give myself a B-. I exceeded goals in most areas but didn't concentrate as much on meeting my flexibility goals until later in the month. <BR> <BR> I almost made it to 1,500 minutes of fitness but being sick held me back. I... Mon, 2 Jun 2014 20:31:12 EST Not Feeling Well, 1,500 probably won't happen I've been sick since yesterday. I thought today would be better but I was wrong. I was REALLY hoping to get some fitness minutes in today. Didn't happen. I doubt I'll make it to the 1,500 this month. I almost feel like I jinxed it when I posted about the possibility. <BR> <BR> No problem, though, It will be a goal for June. <BR> <BR> Hoping I'm well enough for a work-out tomorrow. I really feel like crud today... Thu, 29 May 2014 23:51:30 EST Reducing Stress Had a doctorr's appointment today. My doctor says I need to reduce stress. <BR> <BR> Of course I already knew this. <BR> <BR> A million dollars would reduce my stress... <BR> <BR> ...until then, I'll be looking for ways to avoid stressors and better manage those I can't avoid. <BR> <BR> Thanks for the encouragement on the 1,500 exercise minutes for May. I'm still hoping to make that happen. Wed, 28 May 2014 11:20:27 EST So Close to 1,500 minutes Yesterday was busy. I started out with not a lot of sleep and then didn't get to bed until the early hours of today. I'm tired. <BR> <BR> I decided to let today be a real rest day. It's been hard to stick with that, even though I'm extremely tired. <BR> <BR> I had a lot of "activity" yesterday but not necessarily exercise. I logged fifteen minutes because I did get in some walking that was exercise. It was more than 15 minutes but I didn't time it. I was sore after all that I had done yes... Sun, 25 May 2014 20:02:35 EST Sometimes Life is Tough and almost Overwhelming I've been under a lot of stress. Things have just been tough. <BR> <BR> I'm eating better, I'm working-out, but my life is full of stress. <BR> <BR> Some days the stress is overwhelming. Today is one of those days. <BR> <BR> I'm going to listen to get in some more exercise, listen to some music, and pray. <BR> <BR> At least today I will reach the goal of 100,000 spark points. Although it doesn't really do anything to alleviate the craziness that happens in my life, it's a small reflection... Thu, 22 May 2014 22:47:48 EST Out of the Mouths of Babes I like to think of Sundays in a positive light. Normally, the day has a more relaxed breakfast than week days, followed by church, then what some would call supper, family time, and then a final small meal. <BR> <BR> Lately, though, Sundays have been stressful. <BR> <BR> Lightening up my day was my son asking me if I had lost weight. He made my day since he's not one who is quick to compliment. <BR> <BR> I'm trying to be healthy and consistent. I guess I'm doing something right. <BR> ... Sun, 18 May 2014 23:22:35 EST Short, But Not Really Sweet, Entry I'm tired today. Long day at work. So much I still need to do at home. <BR> <BR> It's going to be hard to try to crank out a work-out but I am determined to do it. <BR> <BR> Hoping I have more energy tomorrow since I have a lot planned. <BR> <BR> Doing pretty well still with the May challenge. Missed two days of walking but more than made up the mileage on days that I did walk/run. Days missed were due to really needing rest. <BR> <BR> I've been staying in calorie range pretty well too, t... Fri, 16 May 2014 21:00:47 EST Old Photographs I'm doing some sorting, rearranging, and purging at the house. I ran across some old photographs that I never put into books. <BR> <BR> It was interesting to look through the pictures at different phases of the last two decades. Little moments I had forgotten came back so clearly. <BR> <BR> I've been a few different sizes and weights during these years. My taste in clothes has changed a little but is still pretty much the same. <BR> <BR> The thing I notice the most is how hopeful I look... Wed, 14 May 2014 20:52:05 EST Missing My Other Mothers Mother's Day is always bittersweet for me. I love my mother dearly and love doing special things for her. <BR> <BR> Two other women who were huge parts of my life are now gone. They were my grandmothers, but more like other mothers. Every Mother's Day it tugs at my heart. It usually hits me unexpectedly, even though it happens each year. Normally, I think that I'm doing fine, and then some memory will come to me. <BR> <BR> I celebrate their lives today, along with my mother's! I miss them ... Sun, 11 May 2014 16:14:09 EST Ups and Downs After a crazy day, I hit the gym, thankful to be able to make the time for the work-out. I hadn't had much to eat but knew that if I ate first, I'd be pushing the work-out back even further, putting myself in danger of skipping it. <BR> <BR> The first mile went well, even with the slow pace of my warm-up and the issue with my quad. The second mile, I fizzled quite a bit. I got really frustrated with myself and wanted to quit. I felt like my calves were screaming and the gym felt like the the... Sat, 10 May 2014 20:50:07 EST May's Non-Scale Victory As some of you already know, I have a love-hate relationship with my scale. Right now I'm leaning away from love <em>211</em> and avoiding the doggone thing. <BR> <BR> Today, however, I had a lovely non-scale victory. I wore a couple of items to work today that a few months ago could not be fastened. I LOVE IT!!! <BR> <BR> I've been trying really hard to keep my food intake within range and so far I'm keeping up with Spark's May Challenge. <BR> <BR> Hoping May continues to go well in the... Fri, 9 May 2014 20:37:24 EST